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Refer to the sample workouts below for ideas.
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While these can also be done for rep-based protocols, it is best to diversify your training program to at least train compound movements with heavier loads (5-10 repetitions) at some point in the training week.īy doing this, you can overload the chest muscles and increase strength. Movements like the bench press, incline press, and floor press are all movement patterns that can be done using heavier loads to stress the muscles of the chest. R elated Article: Low Pec Workout: 9 Best Exercises & Sample ProgramĬhest exercise can be divided into many categories, however the three main types of chest training exercises are below.Įach group offers a specific benefit(s) to a lifter, and when used correctly can help build a well-rounded chest training program.
#FEMALE CHEST SPLITT FREE#
With the exception of heavier chest training protocols that are geared toward strength (see below), lack of feeling the chest muscles during isolation exercises, machines, and lighter free weight training could suggest improper technique, or worse… diminished gains.Ī quick note: if you’re looking for chest exercises that you can do with sore shoulders be sure to check out our Chest Training Guide For People Who Have Bad Shoulders. When performing a chest exercise, it is important to have the ability to FEEL the muscles lengthening under load (a deep stretch), fully contracting throughout the range of motion, and fatiguing out as repetitions go on. Understanding which movements are best for heavier loads, which ones are best for isolation of the chest, and which ones may or may not be the best for you (and your joints) are key for long term muscle growth. No, not all chest exercises are created equal.